Stiff back and sore quads. Legs felt like mince meat during this mornings ride (which was shortened as I forgot to adjust my alarm for daylight savings) and back started to give me grief after about 1 hour. Wondered why my quads were so tender, however I realised yesterdays race was my first solid hit out since Gold Coast Half Marathon in July. I havn't run longer than 60mins since then either. Thankful that it was a shorter ride. I will be able to get a base ride in tomorrow.

A sprinkling mist of rain persisted throughout the ride, turning into a heavier sprinkle over the last 30mins. Headed up the Northern Beaches, eventually turning around at the 60min mark a little past Avalon Beach. Until this point my Avg. Spd was around 33kph, however I didn't realise I had a tailwind and, of course, the return journey is more uphill than down. Ended up riding 70mins for the return journey. HR was low throughout, then higher in spin.

TRAINING:

AM#1: 2hour 10min cycle (67km). Avg HR 143BPM. Avg Speed 30.8kph. Included 3 x 30sec 'single leg' drill + 3 x 1 min 'scrape' drill.

AM#2: 85min spin. Avg HR 156BPM.